Creamy Vegan Spaghetti Squash Soup Recipe: Winter Comfort in a Bowl
A recipe by Aylin Erman
Despite its namesake, spaghetti squash can be used for more than just a lower-carb spaghetti alternative. In this vegan spaghetti squash soup recipe, the squash is combined with vegetables, spices, and coconut milk to create a fragrant and deliciously creamy but light soup. It goes down easy and will satisfy your hunger for hours, making for the perfect comforting winter squash soup without weighing you down.
Spaghetti squash is a yellow-orange colored squash offering a high dose of beta-carotene. One cup of cubed spaghetti squash contains 31 calories, 0.6 grams of fat, 109.1 milligrams of potassium, 1.5 grams of dietary fiber, and a good dose of vitamins A, C, and B-6 as well as magnesium, iron, and calcium.
When cooked, the tender flesh of spaghetti squash falls from the core like stringy ribbon. At this point, the flesh can be used as spaghetti and topped with your favorite marinara or alfredo sauce. However, the flesh is tender enough to be blended with other ingredients to make a soup.
Creamy Vegan Spaghetti Squash Soup
2 tablespoons coconut oil, melted
1 spaghetti squash
1 garlic clove, finely chopped
1 onion, chopped
2 large carrots, chopped
Large handful of parsley, chopped
½ cup low-sodium vegetable stock
1 cup coconut milk
1 scallion, chopped for garnish
Pumpkin seeds for garnish
Salt and pepper to taste
Preheat the oven to 350 degrees Fahrenheit.
Slice the spaghetti squash in half, lengthwise. Remove the seeds and drizzle 1 tablespoon of the coconut oil across both the halves. Place the halves face down on baking dish and pop into the oven for about 45 minutes to 1 hour, or until the spaghetti squash is tender throughout.
While the spaghetti squash cooks, in a large pot over medium-high heat add the remaining 1 tablespoon of coconut oil, garlic, onion, and carrots. Cook and stir occasionally until the carrot is tender and the onion becomes translucent – about 8 minutes. Turn the heat to low.
When the squash is cooked, remove the halves from the oven and use a spoon to scoop out the flesh, discarding the skin. Place the flesh into a blender along with the vegetable stock and coconut milk. Blend. Add the vegetable mixture and blend again until smooth. Transfer the spaghetti squash mixture to the pot to reheat. Season with salt and pepper. Stir. Serve with a garnish of chopped scallions and pumpkin seeds.
ALL DAY ENERGY BARS
A recipe by Diana Keuilian
1 cup quinoa, uncooked
2 cups plus ¼ cup filtered water, divided
2 Tablespoons raw honey, divided
½ cup coconut oil, melted
1 teaspoon apple cider vinegar
1 cup almond meal
1 Tablespoon coconut flour
¼ cup arrowroot starch
½ teaspoon baking soda
½ teaspoon sea salt
½ cup raw walnuts, chopped
½ cup black raisins
In a small pot combine the quinoa, 2 cups water and 1 Tablespoon of the honey.
Place over medium heat to reach a low boil, then reduce the heat to low, cover, and simmer for 20 minutes.
Remove from heat, fluff the quinoa with a fork and set aside.
Preheat the oven to 350 degrees F.
Generously grease 12 mini loaf pans with coconut oil. If you are using pans that aren’t non-stick then it’s a good idea to line the bottoms with parchment paper in addition to greasing with coconut oil.
In a medium bowl combine the melted coconut oil, eggs, ¼ cup water and vinegar.
Mix until fully combined.
In another bowl combine the almond meal, coconut flour, arrowroot starch, baking soda and sea salt.
Mix until fully combined.
Add the dry ingredients to the wet ones and mix until fully incorporated.
Mix in the cooked quinoa, walnuts and raisins – saving a handful of these to sprinkle over the tops of the bars.
Divide the batter between the 12 mini loaf pans and smooth out the tops. Although we are using mini loaf pans, we are making bars, so the pans will be half filled or slightly less than half filled.
Sprinkle the tops with the reserved walnuts and raisins.
Bake for 15-20 minutes, until golden and set.
Remove from the oven and cool for 15 minutes before removing from the pans.
Store in an airtight container in the fridge and enjoy as a nutritious, energy packed, on-the-go snack.
Calories: 291 Fat: 19 g Carbohydrates: 23 g Sugar: 8 g Sodium: 164 mg Fiber: 3 g Protein: 6 g
Raw Vegan Veggie Stuffed Collard Wraps
A recipe by Veronica Grace
2 large collard green leaves, washed
1/2 ripe avocado (should give to your thumb when pressed)
julienned or spiralized carrot and/or beets
A few sprouts (If you have, I used alfalfa, you can use sunflower, pea shoots etc)
Seasonings if desired: lime/lemon, salt, pepper, olives
Lay your collard leaf out flat on a cutting board stem side facing UP. Next take your sharp knife (it needs to be sharp, and not a serrated one, I cut myself once sawing into my finger) and angle it down and into the stem of the leaf. Shave the stem from the leaf horizontally and away from you. You want to do this so you can roll and fold your collard leaf without it cracking and splitting. Keep shaving down the stem a bit at a time, until it is flush with the leaf and then cut the edge off the stem end so it is straight at the bottom. Test your collard leaf now to see if it will roll easily into a small burrito. If it does, you’ve got your collard stem thin enough. Once you do this once, you’ll understand what I’m talking about.
Spread 1/4 of a ripe avocado (half of your 1/2 avocado) onto you collard leaf leaving an inch or two from the bottom end of the stem. Spread it in the middle area only, not all the way out to the sides and top. Season if desired over the avocado for flavour.
Lay your veggies and sprouts nicely in the bottom portion to middle of your collard leaf, still leaving and inch or two at the bottom part of the stem. Keep everything in the middle and far away from the top and sides, just like you would fill a burrito.
Roll the bottom stem end of your collard leaf up and away from you and make a full roll. Tuck in the sides of the leaf and continue rolling and tucking in as you go. Keep your roll tight so when you cut it your filling doesn’t fall out.
Hold your wrap tightly and then carefully slice it in half. If desired you can skewer it with a toothpick to hold it together and set it on a plate.
Repeat for the other wrap.
Veronica Grace is a self-taught “chef” and food enthusiast who focuses on promoting a low fat vegan approach to a whole foods diet and lifestyle. She teaches and encourages people to eat fresh plant-based foods as much as possible and stays up to date on current research in the natural health and plant based diet world. So follow along on her inventive food journey and enjoy a simple, tasty healthy lifestyle. Find her at LowFatVeganChef.
Green Goddess Sandwiches
A recipe by the Bonjon Gourmet
Green Goddess Mayonnaise (makes enough for 4-6 sandwiches):
1/3 cup packed basil leaves
1/3 cup packed tarragon leaves
1/3 cup packed chopped chives
2 medium-large garlic cloves
2 anchovy fillets (optional)
zest and juice of 1/2 a lemon
1/4 teaspoon salt
1/2 cup good mayonnaise (such as Spectrum’s olive oil mayonnaise)
Pickled spring onions (makes enough for 4-6 sandwiches):
2 spring onions, bulb thinly sliced
1/2 cup white wine vinegar
2 teaspoons sugar
1 teaspoon fine sea salt
1/4 teaspoon black peppercorns, lightly crushed
2 slices pan bread
1/2 a small, ripe avocado, sliced
2 fat slices fresh mozzarella
1 medium-sized green zebra tomato (or other heirloom tomato), sliced
a few thin slices cucumber
several slices pickled onion
a handful of sprouts (such as broccoli sprouts), rinsed and dried
a couple of small lettuce leaves (butter or romaine), rinsed and dried
Make the mayonnaise:
In the bowl of a food processor, combine all ingredients except for the lemon juice (i.e., the basil, tarragon, chives, garlic, anchovies, lemon zest, salt, and mayonnaise) in the bowl of a food processor. Puree smooth, about 2 minutes, scraping down the sides of the bowl as needed. Blend in the lemon juice. Chill until needed.
Pickle the onions:
In a medium-sized jar, combine the onions slices, vinegar, sugar, salt, and peppercorns. Put the lid on the jar and let sit for at least 10 minutes, shaking a few times to dissolve the salt and sugar. Use immediately or refrigerate until needed, up to 1 week.
Assemble the sandwiches:
Toast the bread and spread both slices with a thick layer of the mayonnaise. Top with the avocado, mozzarella, tomato, cucumber, pickled onion, sprouts, and lettuce. Sandwich with the other slice of bread and press down gently. Optionally wrap the sandwich in parchment or secure with two toothpicks, and slice in half with a sharp serrated bread knife or chef’s knife.